Print Recipe

Real Fish Fingers Recipe

Servings: 4 people


  • 2 large flathead fillets, about 800g altogether, cut into even-as-you-can 2-3cm wide, 10cm long ‘fingers’
  • 2 eggs, , cracked and roughly whisked
  • 1 cup tapioca OR coconut flour for grain free you could also use amaranth, rice or quinoa flour. Delicious.
  • 1 cup bread crumbs – rice / gluten free crumbs are great too. Maza Harina works brilliantly instead of bread crumbs. You could even add desiccated coconut into the crumb mix for extra nourishment and less starches.
  • 1/2 tsp celtic sea salt
  • 1 tsp dulse flakes (optional. sea superfood and a fab secret nutrient booster in kiddy meals. we call them ‘purple sprinkles’ at home)
  • 1 tbsp chia seeds (optional. another fab superfood booster though and I find make for a great little added crunch texture)
  • 1/3 cup macadamia oil, ghee or coconut oil for frying (butter will burn, best not to use it for this recipe if you can’t get / make ghee)


  • Preheat your oven to 160 c Celsius
  • Cut your fish into the desired fingers.
  • Get 3 bowls ready for your dipping. Crack your eggs into one bowl and whisk to combine the white and yolk, roughly.
  • Pop your flour and salt into the next bowl with chia seeds & dulse flakes if you’re using them.
  • Pop your crumbs of choice in the next bowl.
  • Now, flour your fish, then egg, then crumb. Do it to all of them and build them up, ready for frying, in a bowl.
  • Then, put 1/2 your oil of choice into the pan and heat up to medium- high. Test a little corner for sizzle-factor before you put a whole one in the pan.
  • Fry the fillets 2 minutes a side – not MORE! Blackness = carcinogens and they stop you from being ridiculously good looking!
  • Once browned, pop them on the tray and finish the batch in the oven for 3 minutes while the next batch is frying. This is what will stop you burning the crumb & give you perfect fish in the middle.